Innholdsfortegnelse for December 2016 i Men's Health South Africa

1. Relax Anxiety can cause inflammation, sending your body into an insulin tailspin, say Rice University researchers. Try meditation or yoga, or start simple with 10 minutes of breath awareness (just what it sounds like). 2. Sleep Seven to Eight Hours Guys who log much less or much more than that have lower insulin sensitivity, a prediabetic condition, Dutch research reveals. 3. Take Up Biking It’s not too late: in one study, people who took up cycling later in life had a 20% lower incidence of type 2 diabetes than noncyclists. 4. Cook with Vegetable Oils People with high blood levels of linoleic acid (found in nuts, seeds, and many vegetable oils) are less likely to become diabetic.…

Three fine fragrances dripping in bergamot Versace Pour Homme Dylan EDT 50ml “Top bergamot comes from Calabria, Italy,” says Craven – and that’s where this spicy cologne originates. R950, Stuttafords YSL Kouros Body EDT 100ml This summer scent isn’t just fresh and zingy: it’s warm and herbaceous too. Ideal for work and play. R1 295, Red Square Tom Ford Private Blend Venetian Bergamot EDP 50ml Ginger, sandalwood and Tonka give this EDP a fresh feel. R2 695, Edgars Bvlgari Man Black Cologne EDT 60ml The scent of lemon peel is invigorating and won’t overwhelm: just right for a casual meet-up. R1 060, Edgars Mont Blanc Legend Spirit EDT 50ml Spritz up with this powerful bergamot and grapefruit scent – cardamom and aquatic notes linger till late. R995, Clicks…

Full Suspension Best for technical terrain, this type of bike can absorb impact from the front as well as the rear. Hard Tail It has front suspension only; lighter than full suspensions, it’s good for hill riding. 29er On a bike with 29-inch wheels, you have more momentum once you’re rolling, and more wheel in contact with the trail. The result is better traction and a smoother ride than you’d get on a traditional 26-inch bike. 29ers reign supreme in South Africa. 26er This is an old-school bike with 26-inch wheels. Good luck finding one at any race nowadays. 27.5 It’s nimble, like a smaller 26er, but has the responsive handling that a larger wheel provides. Clipless Pedals Despite the name, these are pedals that shoes with compatible cleats clip…

THIS EXERCISE IS AN OLD-SCHOOL Strongman move, but it’s also beneficial for cyclists and runners. It strengthens your legs and core, improves flexibility and protects your body from injury, says Jim Ferris of Gym Ferris Fitness. 1 Lie Down Lie on your back with your left leg bent and right leg flat on the floor. Hold a dumbbell in your left hand and raise your left arm straight towards the ceiling. (Keep it like this the whole time.) 2 Roll Onto Your Elbow Keep your eye on the dumbbell as you slowly roll your torso to the right and lean on your right forearm. Your palm should be pressing into the floor and your leg still straight. 3 Prop Yourself Up Lift your hips and push up onto your right…

GET THIS LOOK RIGHT NOW THREE SUMMER WORKPLACE WINNERS 1 THE SHIRT Reflect the heat in a crisp, white classic. From R749.99 T.M. Lewin (Buy any three and save R400) 2 THE PANTS Smart and breathable, these won’t work up a sweat. From R1 199.99 T.M. Lewin 3 THE CUFFLINKS Keep them subtle, but stylish enough to be noticed. From R599.99 T.M. Lewin IN DETAIL YOUR NEW FINISHING TOUCHES POCKET SQUARES Think lightweight textures and fine patterns this season. From R399.99 T.M. Lewin THE TIE Neutral colours will keep you in the background – add a pop of interest with a refreshing design. From R599.99 T.M. Lewin THE SHOES Too arm for laces? Keep it cool with a chic slip-on. R1 999.95 Dune London Summer evenings call for relaxed footwear…

GOOD / Double Cheeseburger and Small Chips. A smaller burger allows a sneaky side, so if you feel the need for a King Value Meal, this is the one. Ask for small chips and a calorie-free drink for 2 700 kJ, 24g fat, 76g carbohydrates and 30g protein. BETTER / Big King Burger with Delight Salad A burger bumped up a level with a nutrient-dense side comes to 2 500 kJ, 29g fat, 51g carbs and 30g protein. BEST / The Whopper, No Mayo, with Mozzarella Cheese Sticks on the Side The best side on the menu, matched with the flagbearer burger. I’ve shaved off some extra calories and fat without the mayo, to get 2 230 kJ, 17g fat, 58g carbohydrates and 38g protein.…

1 Barbell Floor Press Lie on your back and hold a barbell above your chest with your arms straight and knees bent. Lower the barbell until your upper arms touch the floor. Pause and press the weight back up to the starting position. If you don’t want to lie on the floor, do a regular bench press. 2 Dumbbell Alternating Low-Incline Bench Press Lie face-up on an incline bench set to a low angle. Hold a pair of dumbbells above your chest with your arms straight and palms facing forward. Slowly lower your right arm to the side of your chest while keeping your left arm extended above your body. Press back up with your right arm, lower your left arm, and return to the starting position. That’s 1 rep.…

Black Diamond Half Dome “As mentioned earlier, never climb without a helmet. Make sure it is a certified rock climbing helmet.” R999, rammountain.co.za Beal Aero Park III “Make sure any harness you buy is easy to buckle and adjust for a snug fit; and carries the UIAA/CEN mark. You can’t go wrong with a Beal.” R945, rammountain.co.za Saltic Agra “A decent pair of shoes is a must. Saltic is one of the most respected climbing-shoe brands in the world.” From R1225, climbingwalls.co.za Black Diamond Mojo Zip “Invest in a traditional chalk bag, which also features a zippered pocket for your phone and other essentials.” From R290, rammountain.co.za…

The treatment: cool off. If it happens to a friend, remove his clothes (right down to his underwear), lie him in some shade, elevate his feet, fan him and give him sips of water. If possible, immerse your whole body in water. Your body will act like a grateful sponge. Never Run Apart from losing valuable energy, it is an open invitation for a wild animal to make a meal of you. Freeze and slowly move to a safe area. The old adage goes: “Take two steps left and one back to avoid stepping in it.” When the Chips Are Down Water and heat are key elements to wilderness survival. With the current drought, elephants dig for water in seemingly dry riverbeds. After the heavies have left, use their ingenuity…

SOUTH AFRICA IS HOME TO pristine wilderness that has gone almost untouched by humans, says adventure guide Kobus Bresler of Adventure Works Africa. None of them is more remote than the High Drakensberg – before you jump in the car, double-check that you have the right gear, and brush up on how to use a topographic map and compass. Too short notice? Sign up with a guide service until you feel comfortable in this environment. Always tell people where you’re going and when you’ll be back, and sign the mountain register before setting out. Start with a Plan Understand your physical limitations – it’s crucial you have a realistic idea of how far you can go with a fully laden pack. Sure you’re fit, but most remote wilderness areas come…

Extreme Serene Heat Vision Want to spot water leaks in your home, pesky cats hiding out in your bushes or ninja assassins waiting on your roof? Then snap FLIR ONE onto your phone, hotshot. R4 999, flironeafrica.co.za Freeze-Proof The Sony Cybershot TX30 shoots 1080i video, can snap pictures at 18.2 megapixels, and can survive the frozen tundras of the North Pole while doing it. Throw in optical zoom and the ability to shoot pictures while you film and you’ve got a camera that has earned its price tag. R8 000, bidorbuy.co.za Live Photos You know about the 4k video and 12-megapixel stills. But the iPhone 7 can also string pics together to create a moving image. Your dog never looked cooler catching that frisbee. R17 000, myistore.co.za Auto-Shooting It’s the…

1/ Eggs One large egg packs over 6 grams of protein. Boil ’em for snacks: It’s hard to eat more than two, so they crack cravings. These hunger-beating bombs are also smart add-ins to soups, salads, rice and pasta. 2/ Miso Soup Low-calorie broth-based soups weigh down your stomach, fooling your body into thinking you’re full. Miso contains probiotics for a healthier gut too. 3/ Asparagus A medium stalk of antioxidant-packed asparagus has just 12 kJ. Cook some spears as a side dish to a grilled steak or chop ’em up and toss them into a stir-fry. 4/ Lentils Knock out hunger with a combination punch of fibre and protein. A half cup of lentils has 10 grams of protein, 6 grams of fibre and just 500 kJ. We like…

1/ Basic Tumbler If you have nothing else, or are a hipster. 2/ Stemless Wine Tumbler For those who are talented at knocking stemmed glasses over and staining tablecloths for eternity. 3/ White Wine Glass Smaller than the red variety, this glass delivers wine right to the mid palate. Perfect for white wine. 4/ Large Wine Glass Bigger glass, bigger bowl, more aromas, more wine. You can also use it for white wine, no problemo. 5/ Old School Champagne Coupe Urban legend has it that it was modelled on the shape of Marie Antoinette’s breast. We say it’s great for building a champagne pyramid 6/ Champagne Flute Perfect for those who want to admire the strands of bubbles in a good Champagne or MCC without easily spilling it on friends.…

MH.CO.ZA/FITNESS STYLE + GROOMING Summer Style – Sorted! Forget trawling the mall. Follow our Style Editor’s #30DaysOfStyle for sharp upgrades that’ll keep you looking cool, from shorts to shirts, slops to caps and everything in between. mh.co.za/style GUY SKILLS Good Skills, Bro How to throw a frisbee like a pro, make your signature summer cocktail, give a supermodel a proper sun lotion massage – and 67 other essential skills every man should know. mh.co.za/how-to WEIGHT-LOSS Easy Weight Loss Tired of the boep, feeling sluggish and want to kick that junk food habit for good? Start with our ultimate guide to weight loss. mh.co.za/weight-loss Then use this plan to get a flat belly fast! For results that last, check out bellyoff.co.za Download your digital copy at.mysubs.co.za/.mysubs.co.za/mens-healthmens-health Works on iPad, Mac…

No Sex Before Sessions? You’ve heard it before: no sex before the big match, or bout. Ali was famous for his crunch time celibacy, marking down his string of victories (partly) to keeping it in his pants. But researchers have busted this popular myth – there’s no physical benefit to going into your set with blue balls. In a paper published in Frontiers in Physiology, researchers claim that there “is no robust scientific evidence to indicate that sexual activity has a negative effect upon athletic results.” Now you can start having fun during your pre-workout again.…

By now you’re swinging a kettlebell in practically every workout. That’s perfect – now change. Hold it upside down when you do overhead presses, squats and lunges. You’ll challenge your core muscles even more and work your shoulders, hips and grip harder than the traditional way. 3 PERCENTAGE PROJECTED SPEED INCREASE IF YOU DRINK 2 CUPS OF COFFEE 45 MINUTES BEFORE A RUN. SO IF YOUR USUAL 5K IS 25 MINUTES, YOU’D SHAVE OFF 45 SECONDS. For up-to-the-minute cardio news and tips, go to mh.co.za/fitness…

1 THE WAVE Picking the right wave is simple, says Andre. “Remember that 80% of them are going to be dumpers,” that’s a swell that has zero tube potential, “But be patient and you’ll be rewarded.” You’re looking for a wave that curls slowly. 2 EASY DOES IT As a novice, start by directing your board towards the shore. That’s an easy ride that’ll take you inland. Found your sea legs? Good. Now it’s time to angle yourself and start gliding horizontally. 3 YOUR FIRST RIDE As the wave approaches, place the arm corresponding to the direction you want to turn firmly on the nose of the board. Your other arm will grip the middle of the board in line with your belly-button. Now start kicking, and slowly angle yourself…

1/ Hair Your go-to product should offer flexible hold so you can quickly and effectively tame hat hair. Lush Dirty Styling Cream fits the bill. 100g R140, Lush 2/ Skin Nivea Men Oil Control Face Wash Multi Effect. Reduces oil and prevents shine. 100ml R60, Clicks 3/ Beard Use the Philips Multigroom Series 1000 and it's beard combs for perfect, camera- friendly stubble, says Glen Summer at Sorbet Man. R370, Clicks 4/ Teeth Floss with GUM expanding floss at night and post the results in the morning. #smilebro R60, Dis-Chem 5/ Stance A three-quarter angle slims you, says New York photographer Weston Wells. Lots of people naturally tilt their heads to the side. “Keep your head straight by pointing your chin toward the lens, suggests Wells. You’ll appear taller as…

Age 25 Home Mbekweni, Western Cape Occupation Long Jumper PRIMARY SCHOOL Luvo is a gifted athlete who gravitated ONLY towards Kelvin the track. But rau his man strict and school sawhis athletics wife, Sabrina, swam 8km every as an afterthought day around . Tothe take part in an reek event Is , he . would have to get permission from teachers – who were to quick to refuse. HIGH SCHOOL This is when Luvo first discovered long jumping, a sport that satisfied him in a way that running or rugby just couldn’t. In part, it was because he was alone, the solitary warrior on a track – victory didn’t depend on a teammate, and no one could come crashing into his lane. And the pressure, too; he fed off it.…

IT’S 2008 AND MIKE POSTHUMUS IS sitting in the weights room at the Sports Science Institute of South Africa, where he is completing his PhD in exercise science. He is about to perform his personal best bench press of 200kg. A loosehead prop by trade, he weighs 120kg of lean muscle – lifting big weights would help maintain his muscle mass and conditioning through an arduous season. If you walked up to him and said, Mike, let’s go for a ride, he would have laughed – and probably gone right back to lifting. Six years later, no one’s laughing. It all happened in 2010, only days after Mike retired from semi-professional rugby. His mates were keen mountain bikers and managed to rope Mike into joining them on a ride one…

AGE / HEIGHT 30 / 1.78m LOCATION Cape Town WEIGHT BEFORE 117kg WEIGHT AFTER 77kg TIME TO GOAL 14 months RYNHARDT IS A NATURAL PROGRAMMER. And we’re not just talking about his skills in IT – he diagnosed what had caused his health and waistline issues, and then put together a detailed plan to fix it. His first step? He started studying. “I researched plenty of the most popular diets and plans, but then I decided not to change my diet drastically – I would first focus on cutting out all the sugar, booze and occasional cigarettes,” says Gerber. “I ate high-protein meals five times a day and drank lots of water – I bought five training bottles and made sure I always had a full one on hand.” His…

OBLIQUES HELP YOU FLEX AND ROTATE YOUR spine, and they protect your back from injury when you move something heavy. These three exercises strengthen your obliques for better sports performance, and burn belly fat so those side abs show when you take off your shirt. 01 Weighted Side Plank This total-body exercise is also great for working your hips, glutes, and shoulders. DO IT Using a challenging weight, hold for 30 seconds on each side, resting 30 seconds in between. Do 3 to 5 sets per side. Make it harder by raising your top leg (shown above). 02 Single-Arm Carry This strengthens your grip too. DO IT Hold a heavy dumbbell at your side with your arm straight. Walk while keeping your torso straight. Keep at it for 5 to…

YOU WOULDN’T FIX A HOLE IN YOUR wall by burning down the house. But doctors do the equivalent every day, like treating prostate cancer by nuking your ass and resolving knee pain with power saws and metal pins. It doesn’t have to be this way. The pace of medical innovation is astonishing, often outpacing the capacity of doctors to keep up. But we’ve got you covered. If you’re dealing with any of the conditions described on the next three pages, good news: there’s a better way. Torn ACL THE LATEST TREATMENT Bridge-enhanced ACL repair (BEAR) HOW IT WORKS About 8% of men in their 20s and 30s have knee pain, and that rate jumps to 23 in guys 65 and older. But men who tear their ACL – the anterior…

Explorer Sleeping Bag “If looked after, it will last – and keep you snug – for a lifetime.” R2 499, firstascent.co.za Outdoor Elements Sunny Tent “A tad heavy, but incredible value for money and very reliable.” R2 899, takealot.com Garmin e-Trex 30 “No replacement for map and compass skills – but a must-have back-up.” R4 349, garmin.co.za Any Decent Set of Trekking Poles “Your joints will thank you – and last into old age, too.”…

“Understanding cadence is helpful when cycling uphill,” says Daniel Dobinson owner and head guide of iRide Africa (www.irideafrica.com). “Cadence is the number of pedal revolutions per minute; aim for 70 to 100 depending on your style as a rider. This lets you ride faster for longer without blowing-up before the crest and puts less strain on your knees. Try to shift to your easy gears before your cadence slows down too much as it’ll help your gears shift quicker and save your chain from breaking. When tackling a climb, many riders push too hard too early. Instead, ease into your climb at a sustainable pace and aim to power over the top.”…

1/ Strengthen Your Stroke Stagger your feet slightly and bend your knees. Try to stay relaxed so you can absorb the shocks of choppy water. Reach forward until both arms are just beyond 90-degrees; pull hard and end your stroke when your rear elbow is even with your torso. 2/ Fall the Right Way If you lose your balance and find yourself falling off the board, try not to go feet first – you could hit rocks and hurt your legs. To avoid that fate, hang on to your paddle and try to make your body as parallel as possible to the water. 3/ Slide Back on the Board Swim back perpendicular to your board; it won’t be a long swim if you’re wearing an ankle leash. Reach across the…

1/ Fall Intentionally Jittery? Do some test falls early on. When you’re roped and on belay (held safely to a partner on the floor who’s got the rope), make a few moves up the wall and then fall back so the rope (and your belayer) stops you. 2/ Avoid the Death Grip Grab the plastic holds with the least force possible. Using a delicate grip preserves your endurance and keeps your arms from getting so “pumped” - that is tight and swollen from overwork - that you just can’t grab another hold. 3/ Focus on Your Feet Rock climbing isn’t all upper-body work and pulling with your hands. Look down and not just up as you place your feet. Stand firmly on each placement while you scope out your next…

1/ Safety First Don’t be a drunk demolitionist. Seriously, in most cases where things go boom, then ouch, it’s because the guy with the lighter was under the influence. And, make sure you secure your fireworks in their trajectory so that they don’t accidentally make a B-line towards your audience. 2/ Rocket Science Pick the right explosive for your environment. Dealing with dense forestry? Opt for something that sits on the ground. Surrounded by dry grass? Avoid shooters that strobe or leave behind a burning trails. And if there are mutts nearby, don’t scare ’em, ask for fireworks with quieter effects. 3/ Light ’em Up Your fireworks will be fixed with a bit of visco, that’s the green rope leading to your “cracker”. That’s the part of the firework you…

1/ Keep a few lemons handy It’s seasoning straight from the citrus gods. Use the juice, or the rinds, to take your meals from mediocre to mouthwatering. Try it with your chicken breast, salad or topping up your avo-on-toast. 2/ Bring out the Bacon You don’t need kitchen swag when you have bacon. Why? Well, bacon makes everything better. Just chop a few freshly-fried crispy bits into your savoury meals to add a touch of smokey flavour. Just make sure you’re not expecting vegetarians. 3/ Go Green Take a dish to new, herbaceous heights - and I’m not talking about a useless sprig of curly parsley. Wrapping up the recipe? Stir in a few fresh fronds – basil is a summer winner – to add a kick of flavour. Mix…

I accidentally liked a friend’s old bikini photo on Facebook. Do I bring it up? KIAN, PORT ELIZABETH No way! You’ll only make things awkward. And you have nothing to worry about anyway. She probably assumed you were just giving a friendly thumbs-up to her Maui vacation (or even her toned beach bod, who cares?) and then forgot about it the moment she clicked off the notification. She won’t think you’re a creep unless you give her a reason to – like if you said, “Sorry I was three years deep into your tagged photos at 2 am last night!” That’s when she might start to wonder what you were up to with your other hand. STYLE & GROOMING I hate to iron. What’s a quick, simple way to get…

THE FRAGRANCE WORLD has never been given to informality: adverts often sound as if they’ve been scripted by Shakespeare and their descriptions can require a dictionary to decode. But learn to speak their language and you’ll be less likely to walk out of Duty Free smelling like a bordello doorman. In this case, bergamot is a small yellowy-green fruit that gives fragrances – and Earl Grey tea – their citrus note. “It’s used in scores of scents to add freshness,” says James Craven of independent perfumery Les Senteurs. That’s because bergamot is more rounded (translated, less bitter) than lemon and grapefruit, while not as tangy as orange. So if you favour a spritely aroma but don’t want to smell like a teenager, check for bergamot on the label. It’s like…

1/ What’s the trick to growing your profile on Instagram? That’s the magic question everyone wants an answer to. The truth? You’ll have to be yourself, then cross your fingers and hope people dig what that is. Think of it as joining a new school: you’ve got to leave a solid first impression. But hedge your bets with consistent posts and remember to engage with your followers – even if it is just your gran. 2/ What makes the perfect ’Gram? This one’s more straight forward. I’m a photographer first, so I can be pretty particular when it comes to lighting, angles, backgrounds and filters. But if you aren’t concerned about all that, remember the basics: keep your main subject in frame and in focus. 3/ You spend a lot…

DRINK Egg-nog is gross. Instead, brew 3 Tbsp coffee, then whip 2 tsp brown sugar with ½ cup cream and 1 tsp Irish whiskey. Stir cream into coffee; add another 2 Tbsp whiskey. Enjoy. EAT A roast isn’t suitable summer fare. Take it outside and braai up a lamb shank and vegetable skewers instead. Garnish with mint to keep things festive. PLAY Europeans are stuck indoors, so the post-roast nap is understandable. Take to the water. If you lead, they’ll follow (in-laws included).…

Specialized RBX Pro Bib-Shorts “A comfortable pair of riding shorts with a chamois pad is crucial for comfort during long afternoons in the saddle.” – James Reid, SA Olympic MTBer R2 399 freewheel.co.za Blackburn Airstick SL Mini Pump “Small, compact and with a solid construction, my Airstick is the perfect companion for training and racing.” – Matt Beers, Team Cannondale Red-E R295 recycles.co.za Titan Elite 29er “With 11 speed gearing, ZTR wheels and tubeless ready tyres the Elite 29er is race-ready out of the box and great value for money.” – Oliver Munnik, Gear Editor at Bicycling SA R15 999 maniccycles.co.za Shimano M530 SPD “Once you’re comfortable, upgrade to clip-less pedals. I’ve been using Shimano SPDs for over 15 years and have never had them fail.” – Dan Dobinson, MTB…

RULE 1 / Don’t change. Adapt Don’t make massive alterations to your lifestyle from day one. You might become demotivated if you don’t see results immediately, as most people expect big improvements when they change their routine or diet completely. Rather adapt slowly to a fitness routine, and make sure the changes are lasting ones. RULE 2 / Don’t undereat, and get more sleep This is the biggest lesson that I’ve learnt in my weight-loss journey: you need to eat enough to sustain metabolic functions and stay healthy. You need plenty of rest for your body to function correctly and to rebuild muscles and fibres you just ripped to shreds from cycling 120km. Otherwise you’ll be prone to injury and sickness, which will hamper your training – and your gains.…

THERE’S AN OLD SAYING, “IF YOU treated your wife the way you treated your hooker, you’d have the world’s strongest marriage.” Haven’t heard that old chestnut? Then you probably haven’t talked to enough prostitutes. Yes, they say things like that – and they’re not kidding. They’ve got tales that’ll make you cringe, many of which involve some pretty freaky sexual requests. But many of their stories are shockingly... sweet. The way many hookers talk about their johns makes the relationship, such as it is, sound almost like a marriage – a happy one at that. Melody, an escort in Indianapolis, estimates that 90% of her clients are married. And while a man will certainly visit a prostitute for the chance to be with a naked woman who isn’t his wife,…

1/ Find Your Spot Secure the slackline 50cm off the ground between trees four to six metres apart. The Gibbon Classic (Firestarter Skeleton 15m Set R990, slackgear.co.za) sets up easily. Make it taut; the more tension, the better. 2/ Step Up on the Line Have a friend to lean on, and step up with your dominant foot while focusing on a point in the distance; don’t look down. Breathe deeply, inhaling and exhaling on a four-count each. Stand until you feel stable. 3/ Walk This Way Take small steps. You’ll learn faster with 10- to 15-minute daily sessions, rather than less-frequent longer sessions. Like a climber, with your eyes closed, practice moves like squats and single-leg poses.…

FLOATING DOWN A river in a raft is fun. But if you prefer thrilling, pilot yourself in an inflatable kayak. Use these skills from Anika Lofts, a guide who leads 3- to 14-day trips down unspoiled waterways in the US. 1 Solve the Puzzle Look far ahead. That ripple – is it a wave or a rock? If it’s an upstream V, it’s a rock. Swirling? It’s an eddy: a mini-whirlpool that can flip you. If it’s too late to avoid, paddle right at it, and be aggressive. Speed can keep you from getting trapped. 2 Stoke Your Stroke Keep your arms slightly bent and your torso upright. Wind your torso in the opposite direction of your intended stroke. When you dig the paddle into the water, unwind through the…

G-Loomis NRX Fly Rod “The carbon structure of this magic wand makes it light to the hand, but tough as a tendon for fish. It may even make a beginner fish like a pro.” R11 999, fishingsfinest.co.za Shilton SL Series “I prefer the Shilton series of reels, not only because they are proudly South African, but because they come in a range of sizes and stop fish in their swim. The SL4 is ideal for still-water trout. Get some spare spools, too, so that you can swap lines quickly when fish move from the surface to deeper parts of the dam.” R2 770, upstreamflyfishing.co.za upstreamflyfishing.co.za Rio Gold In-Touch Floating Flyline “Match your rod weight with a Rio line; they slice through the air like a whip. Buy a floater, an intermediate…

1/ Multitool “Perfect for fixing bikes, hacking off branches, opening beers, removing splinters, gutting fish. Wash it sometimes.” 2/ Charger “Use a small solar-powered charger when cycling or on a bus. You’ll have the juice to check a map or send a message.” 3/ Notebook “That’s right, good old paper and pen. They never malfunction. I’ve written all my stories by hand - this story included.” 4/ Book “Reading a book (not your cellphone) in the queue at a border post says you’re in no hurry – and an unlikely target for extortion.” BUY THE WORLD’S GREATEST COOLER A good icebox should be cooler than Clint Eastwood on an arctic expedition. Wild’s 60L Cooler is what you’d get if ol’ Eastwood was 20 years younger and drinking a slushy. With…

Now this is summer muscle: scientists from the United Kingdom found that PGA pros who performed best in the bodyweight jump squat and seated medicine ball forward throw also had the fastest clubhead speeds. Perform those exercises - 3 sets of 5 - three days a week. HANG ONTO YOUR BOARD You’ll quickly kill your summer chill after watching your brand new surf or bodyboard hightail during high tide. Keep your board secure with Silver Cord’s unbreakable leash. An extra cord here, which will kick in if the leash breaks, acts as a safety parachute when you’re out on the waves. But if you find yourself tangled up, a quick-release switch will set you free. silvercord.surf Open Wine without a Corkscrew Some more advice from the author of Everything you…

SEE THE SUN THE SHADES Some shades are great multitaskers – others aren’t. And you don’t want to wear the same sunglasses to every outing. Look for sunglasses that straddle an active yet stylish aesthetic for summer. While a pair of tortoiseshells looks great with a shirt and chinos, this sporty pair will look good with a linen shirt and tailored shorts. Bonus: you can clip the sunnies to your shirt when the temple arms are folded over, so your chances of losing them are slim. + Latch Sunglasses R2 150 Oakley, Armbands R80 H&M, Rubber-Strap Watch R3 999 Tempo at American Swiss, Stein Linen Shirt R650 Old Khaki TEE OFF THE T-SHIRT We’re fans of a white V-neck, but when on holiday, upgrade the shade. Invest in cotton –…